Deep Breath, Steady Mind

About This Class

This 31-minute dynamic flow weaves Ujjayi pranayama and progressive breath-retention directly into every movement, making the breath — not the poses — the central teacher. Mike Nader opens standing with Ujjayi breath awareness, then layers dynamic Chair Pose, Parsvakonasana, Warrior One, Half Moon, and a building Vinyasa sequence (Plank, Chaturanga, Upward Dog, Down Dog) with systematically lengthened inhales of 4–8 counts. The floor sequence includes Boat Pose (Navasana), dynamic Bridge Pose with extended inhales, Bow Pose with breath retention at the peak, and a seated forward fold. The class closes with Child's Pose variations, a supine rest, and a formal Pranayama sitting practice — six-count inhale, four-count retention, six-count exhale — dissolving into open meditation. Throughout, the instructor explicitly frames the breath as a tool to balance the nervous system, settle the mind, and deepen presence, making this class equally valuable for stress relief, focus, and cultivating mindfulness as it is for physical opening.